Manly men. Big bushy beards. Flannel. Boots. Belching, Scratching, and Grunting. Lifting heavy things without breaking a sweat. And all the other stereotypical things we think of when it comes to the strong virile male.

Obviously, stereotypes only tell part of the story. Men’s appearances are as varied as women’s. And unfortunately when it comes to men’s health, low testosterone seems to be more and more of an issue lately in the public consciousness. So when it comes to testosterone, what are some warning signs that your levels might be low?

• Loss of body hair. Those lower legs may not be bare just because your socks are rubbing.
• Fatigue. You seem to be tired no matter how much or little sleep you get.
• Low sex drive. You’re just not interested.
• Depression. Life seems to have lost it’s joy.
• Loss of motivation.
• Erectile dysfunction.
• Loss of muscle mass.
• Obesity.
• Infertility.
• Difficulty concentrating.
• Development of breast tissue. Moobs.
• Loss of bone mass.
• “I just don’t feel like myself.”

One way that this has been dealt with is through hormone therapy, which is prescribed by a medical doctor after you have been diagnosed with low testosterone. While hormone therapy can reduce some of the symptoms associated with low testosterone, there are also some side effects to watch out for. These include:

• Worsening or developing sleep apnea
• Acne or other skin irritations
• Stimulating prostate growth, which can cause difficulties urinating
• Enlarging breasts. More moobs!
• Limiting sperm production
• Shrinking the testicles
• Overstimulating red blood cell production, which in turn strains the heart
• Cardiovascular problems
• Hip fractures

Ouch. That’s quite a list of side effects and several of them seem to be the exact opposite of what you’re going for there. Another thing to be aware of with hormone therapy, is who else might be exposed to it. Depending on how the testosterone is administered you may have to consider the exposure of your spouse and children to whom it could have some detrimental effects.

Now before you think all the news here is doom and gloom, let me give you the good news. There are natural ways to boost the body’s production of testosterone! (And they won’t break the bank either.)

Things TO DO to increase testosterone naturally:

• Eat healthy fats! Testosterone is a cholesterol based hormone, your body NEEDS fat in order to make it. Healthy fats include things like cold pressed vegetable oils (olive, coconut, avocado, etc.), nuts (pecans, walnuts, almonds), wheat germ, fish and fish oils (especially salmon!)

• Eat quality proteins. We’re not talking just bacon and meat lover’s here guys. Go for a variety of proteins processed as little as possible. Remember your body does better when the food is closer to how it was in nature. You’ll do better with eggs and steak that you cook yourself at home rather than getting that giant protein supreme from your local pizza joint.
• Reach for Complex Carbs. In this case think of more as better. *wink wink* More variety. Multigrains. Brown rice. Black bread. Think of things that help you feel fuller longer.
• Bring on the ginger. Help your food taste good and naturally help your testosterone levels? It’s a win-win.
• Reach for foods rich in zinc and magnesium. Your body needs both to maintain healthy testosterone levels.
• Increase your sun exposure! The body produces Vitamin D in the sunshine which is going to help those hormone levels.
• Get plenty of sleep. 7-9 hours daily is ideal.
• Detoxify that liver! Your liver is responsible for breaking down and recycling old hormones. When it gets backed up, clogged up, and can’t do it’s job your hormone levels go wonky.
• And most importantly LIFT WEIGHTS! The body actually responds to increased muscle mass by increasing testosterone production. Lifting weights also has the added bonus of lowering your body fat percentage.

Things to AVOID in order to increase testosterone naturally:

• Avoid Sugar!
• Avoid Refined Carbs! Which just turn immediately to sugar in your gut anyway.
• Avoid Alcohol! Which is mostly sugar.
• Avoid Stress! Stress floods the body with cortisol. Cortisol lowers your testosterone levels as it competes with other hormones for cholesterol.
• Avoid Estrogen-like Chemicals! So for this one I want you to think plastics, especially things like BPA and phthalates. These are found in things like reusable plastic food containers and lining food cans. These chemicals look and act like estrogen in the body, but they aren’t so the body has a very difficult time getting rid of them. Which means they stick around and wreck havoc.

Overall, it may be surprising just how much you can do to affect your hormone health just by making a few simple lifestyle changes. To learn more about what you can do for your hormone health, please join us at the Naturally Happy Hormones Webinar April 27th. Learn more and reserve your spot here.

References:

Mayo Clinic Staff. (2022, April 20) Testosterone Therapy: Potential Risks and Benefits as You Age. Retrieved April 10, 2023, from: https://www.mayoclinic.org/healthy-lifestyle/sexual-health/in-depth/testosterone-therapy/art-20045728

Christiansen, S. (2023, January 29) An Overview of Testosterone Replacement Therapy. Retrieved April 10, 2023, from: https://www.verywellhealth.com/testosterone-replacement-therapy-4581254

Mawer, R. (2022, August 30) 8 Proven Ways to Increase Testosterone Levels Naturally. Retrieved April 10, 2023, from: https://www.healthline.com/nutrition/8-ways-to-boost-testosterone

Axe, J. (2020, December 9) Top 7 Foods That Boost Testosterone (Plus Testosterone Killing Foods). Retrieved April 10, 2023, from: https://draxe.com/nutrition/foods-that-boost-testosterone/

N.A. (n.d.) What is Low Testosterone? Retrieved April 10, 2023, from: https://www.urologyhealth.org/urology-a-z/l/low-testosterone

Jessica Meades